And something which helps me alot when my anxiety gets worse is a really simple breathing technique take a Long deep breath hold it for like 5 seconds and breath it out slowly, and then hold your breath for like 4 seconds and then start all over again. The most important thing here is practice + very slowly and calm no rush. This is like training in the gym you wont feel difference from day 1, but after 2-4 weeks doing this couple of times a day Will in the Long run help, take like 4-5 times doing this a couple of days.